How to do the Superman
Step by step
- Lie face down with your arms reaching overhead and legs straight.
- Keep your neck long by looking at the floor.
- Lift your arms, chest, and legs a few inches off the floor at the same time.
- Squeeze your glutes and the muscles along your spine at the top.
- Lower everything slowly back to the floor and reset.
The thing people get wrong
Lift only a few inches and squeeze the glutes - cranking your neck and arms up high strains the low back.
Coaching cue
Reach your hands and feet away from each other rather than trying to lift higher.
Make it easier or harder
- Easier: Lift just the arms, then just the legs, one at a time.
- Harder: Hold the top position for 3 to 5 seconds on each rep.
Muscles worked
- Primary: Core, Glutes
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.